June 29, 2019

For Time (with a partner)

100 weighted box step overs(1- 35/25 DB or 1-35/26 KB)

100 back squats(75/55)

100 bicep curls(45/35)(unloaded bar)

100 G2OH(45/35)

Cash Out:

Acquire 5 min rig hang

*when you drop-100m run

* only 1 partner working or hanging on the rig at a time

June 28, 2019

E2MIN -30 min 

(1:50 min work / :10 rest)

**complete main work and then AMRAP other movement

Min 0-2  150 SU, AMRAP air squats

Min 2-4  19/16 cal bike, AMRAP up downs 

Min 4-6  20 box jumps(24/20), AMRAP plank shoulder taps

Min 6-8  40 WB(20/14), AMRAP mtn climbers

Min 8-10 REST

June 27, 2019

Velocity

1:10 sec on / :20 sec off  X 4 rounds

A. man makers

B. max cal row

C. OH walking lunges (switch every 10 reps)

D. AMRAP 15 sec rig hang + 4 target burpees

REST 3 min

AMRAP 2

5 squat jumps

5 plank up downs

CrossFit

A. E90sec x 6

4 DL + 2 pause(below the knee) squat cleans 

**increase across rounds**

**start around 50-55% of 1rep clean weight

B. For Time ( Cap 8 min)

400m run

25 pull ups

50 bar thrusters (45/35)

June 26, 2019

For Time

4 ROUNDS

8 hang squat snatch (95/65)

10 ab mat sit ups

3 ROUNDS

10 broad jumps 

12 reverse KB lunges(53/35)

2 ROUNDS

12 hang squat snatches (95/65)

14 ab mat sit ups

1 ROUND

14 broad jumps

16 reverse KB lunges(53/35)

CASH OUT: 50 leg lifts over KB

June 25, 2019

Velocity

3 stations x 3 rounds

2 min work: 30 sec rest
 

A. AMRAP : Bike 8/6 cal(sprint) + 5 DB thrusters

B. AMRAP: Row 150 m (sprint)+ 3 burpees over the rower

C. AMRAP: 50 SU + 3 distance DBL waiter/waitress carry(35/26)

REST 4 min

Finisher: 

AMRAP 4

10 barbell curls

5 strict press (45/35)

CrossFit

A. Push/Pull Complex:

E2 min x 6(*increase over the first 4 rounds, then across for the last 2)

1 power clean + 2 push press + 1 jerk

B. EMOM 10

Odd Min: 20 AKBS(53/35)

Even Min: 10 burpees over the KB

CASH OUT: 50...

June 23, 2019

A. Tempo Front Squat

5x4 @ 80% of last week's 3 rep 

** 3 sec descent + 3 sec pause

B. AMRAP 15

15 push ups

15 MB cleans

15 box jump overs (24/20)

:30 sec plank

June 22, 2019

A.) 100 S2OH( 115/75)

** every time you break- 10 burpees 

REST 5 min 

B.) Acquire 5 min of  plank 

** every time you break-10 reverse barbell lunges ( 95/65)

June 21, 2019

A.) Strength 

Hang Power Clean: Find a heavy 3  

B.) WOD

For Time  

15-12-9-6 deadlifts (135/95)

24-18-12-6 push ups

50(100)-40(80)-30(60)-20(40) DU/SU

June 20, 2019

Velocity

4 5-min AMRAP

2 min rest in between

A. 

10 air squats

7 push ups

4 burpees

B.

5 OH tricep KB extensions

10 lunges with OH press

15 ring rows 

C. 

Row 250m

10 v ups 

D.

40 SU

20 DB bent over rows(35/25)

10 banded lat pull downs

CrossFit

A. Strength:

3x4 of the complex:

1 rep = 4 Pendlay Rows+  4 RDL

**warm up to a moderate heavy weight you can lift across all sets

B. WOD:

5 rounds

Run 200m

30 mtn climbers (1R+1L=1 rep)

20 jump squats

10 v-ups

June 19, 2019

Modified Hammer Hero WOD

We celebrate and salute U.S Army First Sergeant Michael "Hammer" Bordelon. Michael "Hammer" Bordelon, 37,  was from Morgan City, Louisiana, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), and based out of Fort Lewis,Washington. He died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq on April 23, 2005.

He is survived by his wife Mila; children M...

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